10k to Half Marathon

Time Required:
30 min-90 min /day 5 day/ week
2 hour/ day 1 days / week
Total Time = 7-9 hours / week

Equipment Required:

Running clothes
Running Shoes or Trail Running Shoes


This Training Plan is designed to take you from capable of running a 10k to capable of running a half marathon. The first 4 weeks are designed to increase endurance and stamina. The 2nd 4 weeks are designed to improve your speed and improve your threshold. This training plan includes only cardiovascular training. The program includes 5 runs/ week and one day of cross training. The cross training can be hiking or cycling. To get into shape to run a 10k try our Free Fun Run to 10k training plan.

Week 1 Sneak Peak:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1


(40 min)


(40 min)

Recovery Run

(30 min)

Long Run

(60 min)



(30 min)

Cross Training

(1.5 hours)


A more detailed description of each day’s workout is included in the full plan.